Calcium is one of the key nutrients in your diet, but do you know what is the amount that should be taken per day of this mineral?
The figure is not the same for everyone, but varies depending on gender and age. Then, you can find out how much calcium you need in your case:
Calcium needs
Babies up to 6 months: 200 milligrams a day
Babies between 7 and 12 months of age: 260 milligrams a day
Children between 1 and 3 years: 700 milligrams a day
Children 4-8 years old: 1,000 milligrams a day
Children between 9 and 13 years: 1,300 milligrams a day
Adolescents between 14 and 18 years: 1,300 milligrams a day
Adults ages 19 to 50: 1,000 milligrams a day
Women over 50: 1,200 milligrams a day
Men ages 51 to 70: 1,000 milligrams a day
Men over 70: 1,200 milligrams a day
Calcium needs are highest between the ages of 9 and 18, when bones enter the most important growth phase of life. From the age of 50, women have to go from 1,000 to 1,200 due to the risk of osteoporosis. For men, the recommended amount is 1,000 milligrams for most of their lives, increasing to 1,200 after age 70 as well to counteract bone loss.
Which is the limit?
Up to 50 years old, adults are advised not to exceed 2,500 milligrams of calcium per day. Starting at age 50, the maximum amount recommended by experts is 2,000 mg daily.
Foods rich in calcium
You can find calcium in animal milk and calcium-fortified plant alternatives. Other sources to consider are yogurt, cheese, fortified cereals and tofu, kale, broccoli, certain fish such as sardines, and salmon.
Playing role?
The body needs calcium for growth and strengthening of bones. Blood clotting and muscle contraction are other functions in which this mineral plays an important role.